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Tai Chi for Beginners: First Lesson with Dr Paul Lam

Tai Chi for Beginners: First Lesson with Dr Paul Lam — video by Dr Paul Lam - Tai Chi Productions Play · 44:25

Video by Dr Paul Lam - Tai Chi Productions on YouTube · Open on YouTube

The free first lesson of Dr Paul Lam's beginner program: about ten minutes of introduction, then gentle warm-ups from neck to ankles, a standing qigong posture and tai chi walking taught step by step, and a cool-down. Suits any age.

  • 44 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 12

Tap a time to watch that step in the video.

  1. Neck: hands up and chin gently back, then forward and down; then head turns to about 70% of your range. 11:20
  2. Shoulders: roll them forward and back three times, then open the arms breathing in and press down breathing out. 14:12
  3. Spine: hold an imaginary ball, push one hand up and the other down, then small turns of the torso side to side. 15:07
  4. Hips: a small step forward and back with the hands balancing, then push an imaginary wall and stretch the leg. 17:20
  5. Knees: step onto the ball of the foot with a gentle punch, then step heel first; hold a chair if you are unsure. 19:20
  6. Ankles: heel and toe taps, then gentle ankle turns in and out with no weight on the foot. 21:33
  7. Posture of infinity: stand upright but relaxed, feet parallel at shoulder width, eyes level, for 10–20 seconds. 24:14
  8. Tai chi walking: hands on your back, knees bent only so the kneecap stays behind the toes, step forward and shift. 26:02
  9. Add the turn: turn the toe out from the waist, put the foot down, shift forward and bring the back foot in. 30:50
  10. Walk both sides: two steps leading with the left, two with the right, shifting the weight fully each time. 33:46
  11. Run-through: posture of infinity, then tai chi walking forward on each side at your own pace. 36:47
  12. Cool-down: tap the thighs as you lift the knees, tense and release with the breath, then press the hands down. 38:20

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Bend the knees only as far as is comfortable; the kneecap should not pass the toes
  • Turn the neck to about 70% of your range, a little further each time
  • Shift your weight fully to one leg before you step with the other

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesneck bends and turns in the warm-up
  • Shoulders movesshoulder rolls, hand floats and pushes
  • Upper back movesspine stretches, torso turns
  • Hips moveship warm-ups, weight shifts, tai chi walking
  • Knees movessoft bent knees, stepping in tai chi walking
  • Ankles & feet movesheel-toe taps, ankle circles, toe-up steps
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Smaller steps, bend less, hold a chair for the knee stretches

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dr Paul Lam - Tai Chi Productions; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety